hangingover that sounds really hard. Intrusive thoughts are not pleasant. Can you think of it like a story? A story that you are in control of. So, in the same way that we can play the video to the end if we have a craving for a drink, think about stopping or even just pausing the video to the story you've thought of.
It is JUST a thought which isn't to be flippant about it but it csn help take away its power.
There is a thing in the Yoga Sutras about seeds and when thoughts and emotions come up we can stop them when they are small much easier. So we all have the seeds of fear, anger, shame..etc in us but when they are at a sleeping stage they aren't an issue. When they awaken in a small way we often don't notice them as the seed is still small.
As they go through the different stages and grow they get harder to deal with and stop. So the idea about being aware of our thoughts are that they are much easier to deal with when they are small.
So, it's good that you are aware that this may happen and can find coping mechanisms to help.
For instance, in the wee small hours, my mind this week has been listening out for and jumping at every sound from my son's room. Understandable of course. But when I hear all is well, I can stand down. But my brain doesn't. It can quite easily start to follow a script and if I'm not careful it takes the story even further than what has actually happened this week. And then my brain and body start to react as if it is happening and I would go into panic. Basically, adrenaline would flow to deal with the (not real but perceived) situation. So, I need to pause or stop the video somehow. I need an easy tool that i have practiced many times that takes me out of that story.
Mine is my breath. So, a few hours ago my youngest crawled into bed scared- also understandable given the last week. He nodded off again but i was left awake with thoughts going through my head. I started to imagine another seizure then I noticed my thoughts going further. I came back to my breath. Breathing in, breathing out. I came back to the feeling of the duvet on me, my legs in contact with the bed. The beginnings of the sun starting to come up. I brought myself back to the present moment. And, I smiled as i breathed and thought "all is well" "all is well"
Now, my tool won't be everyone's choice but you need something that brings you back to the present moment. And usually that is something to do with the senses.
Try practising this today when you feel fine. Then it might come easily when you start to see the very beginnings of a thought.
What can you see around you? What can you hear, right now? Is there a smell? Taste in the mouth? What can you touch? Feet on ground. Clothing on skin. Chair, bed, earth....whatever is present.
And then notice your breath, in and out....in..and out. The sensation of the breath in your nostrils perhaps, like a soft brushing sensation, or the gentle rise and fall of your collarbones, the rib cage expanding and contracting and then the belly gently blowing out as you breathe in and returning back to the spine as you breathe out.
And stay with the breath and smile until you soften again and return to the present moment.
All is well. All is well.